Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute:

Active Samson

Inch Worms

Slow Air Squats

45 Seconds:

Active Samson

Inch Worms

Slow Air Squats

30 Seconds:

Active Samson

Inch Worms

Slow Air Squats

then Empty Bar Warmup

45 sec Wrist Stretch

45 sec Lat Stretch each side

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

9 Power Cleans 155/103

12 Strict Handstand Push-ups

9 Front Squats

12 Strict Pull-ups
GENERAL

Goal today is to move a moderately heavy weight and move well through strict upper body movements

POWER CLEANS

Choose a weight you could cycle for 9+ unbroken when fresh

STRICT HANDSTAND PUSH-UPS

Should be able to complete within 1-2 sets when fresh, and string together sets within workout, not singles.

FRONT SQUATS

Looking to complete these in no more than 2 sets within the workout.

STRICT PULL-UPS

Should be able to complete within 1-2 sets when fresh, and string together sets within workout, not singles.